Reece Mander Fitness

Shouts to all the legends who have joined in our online personal training this week!
If you know you need to workout and are struggling with motivation, then we can help!
Join our sessions from as little as £12 a time and keep your body and your mental health thriving in this difficult time.
... Beginners and advanced trainees welcome!
Click here to book -> http://www.rmhealth.co.uk
#Fatloss #TheRMFgym #Gym #Fitness #FitFam #Fitspo #Health #Heathy #EatClean #CleanEating #InstaFit #Bodybuilding #Abs #WeightLoss #Diet #Food #Nutrition #Protein #Training #Exercise #Motivation #Inspiration #Lockdown #COVID2019 #Biohacker
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Today I completed 365 days of cold showers/ice baths. Here's what I've learnt...
1. Doing something horrible in the morning sets you up for the rest of the day. If you can overcome your mind at 6.30am in the morning the rest of your day will be a success.
I don't think it's any coincidence this has been our best year at Reece Mander Fitness
... 2. In 2019 we're all too comfortable.
Most of us can eat when we like, we're always warm, we don't have to travel too far for anything, amazon deliver goods within 2 hours and we can do all this without ever leaving the comfort of our own homes.
Going back into the cold makes you realise and appreciate the small things you normally take for granted.
3. There are some incredible weight loss and metabolism boosting benefits.
Being cold activates what we can brown fat, which in turn, activates the white fat we are all carrying too much of.
4. Cold water exposure drops your blood sugar allowing you a more favourable response to eating carbohydrates.

5. Improvement in immune function. I haven't had a cold in 365 days.
There are probably lots more but I think training of the mind and keeping a promise to yourself each day has benefits far larger than we can actually measure.
And just so you know, i hated every single bath and cold shower :) But did it anyway
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★★ 10lbs Down & Her Waist Is BACK! ★★
When R came to see us her health was taking a nosedive....
... Low energy 👎 Low metabolism 👎 Bloating and pain 👎
and as a result, her bodyweight was going up...
And her confidence was going down 😔
But in just 12 weeks (excuse the birthdays and the holidays) she has
✅ Dropped over 10lbs in weight... ✅ Boosted her metabolism ✅ Increased her energy and ✅ Ended her bloating!
She feels much more confident in herself and her health is improving every single day!
Imagine dropping 10lbs at the time of the year everyone else seems to be piling ON the pounds?! 🙌
If you feel like this year your health has continually got worse....
And every week your weight is just creeping up & up...
Then hit me a DM right now and lets see if we can't turn this around before 2020.
Better to go into the new year another 10lbs down, than 10lbs up!
Wouldn't you agree?
#Fatloss #TheRMFgym #Gym #WeightLoss #Health #Heathy #Ouraring #biohacker #biohacking # #CleanEating #InstaFit #Abs #Diet #Food #Nutrition #Training #Exercise #Motivation #Inspiration #Sleep #Insomnia #Lifestyle #Hypothyroidism #thyroidhealing
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Trying to lose weight but struggle with sleep?⁠ ⁠ A study from the Stanford School of Medicine in 2004 found that in 1000 volunteers, those that averaged 5 hours sleep had ↓ leptin (15.5%), ↑ ghrelin (14.9%), ↑ BMI (3.6%).⁠ ⁠ Leptin is the hormone which tells you when you're full.⁠... Grehlin is the hormone that tells you to eat.⁠ ⁠ So just with poor sleep, they had an increase in hunger and a decrease in feeling full...⁠ ⁠ But here's the kicker.⁠ ⁠ Results were regardless of the subjects’ diet and exercise habits!!!⁠ ⁠ So it didn't matter how they ate, or how hard they trained they gained weight!⁠ ⁠ Losing weight is so much more than calories and exercise.⁠ ⁠ Above is a screenshot from my sleep data captured using my Oura ring.⁠ ⁠ It's important to note, that⁠ ⁠ -Time in bed and total time asleep are NEVER the same.⁠ ⁠ Assuming you have excellent efficiency, 6 hours in bed will almost always average out to 5 hours of sleep.⁠ ⁠ - Latency is related to death in an older population. The longer it takes you to fall asleep, the increased risk of dying...⁠ ⁠ - Deep sleep is associated with reduced risk of dementia, which starts 30-50 YEARS before you start forgetting things...⁠ ⁠ When I track my clients, lots of them are getting less than 30 minutes. A good score is over 1.5 hours every night.⁠ ⁠ So if you're not prioritising your sleep, you are not only leaving weight loss on the table, you are accelerating ageing of your brain and increasing your risk of mortality.⁠ ⁠ If you are struggling with sleep, scroll up and click on the link in bio and schedule a call. ⁠ ⁠ ⁠ #Fatloss #TheRMFgym #Gym #WeightLoss #Health #Heathy #Ouraring #biohacker #biohacking # #CleanEating #InstaFit #Abs #Diet #Food #Nutrition #Training #Exercise #Motivation #Inspiration #Sleep #Insomnia #Lifestyle #Hypothyroidism #thyroidhealing
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Occam's Razor Sometimes the most obvious solution is the right one... One piece of my clients extremely low thyroid (and therefore her inability to lose weight) is due to this iodine deficiency.
The internet is full of information these days leading us to think we can just Google a problem to find a solution.
... But people don't need more information.
They need knowledge translated into wisdom, which translates to Knowing which test to run, at the right time and then to give the correct dose, of the right thing to fix the problem.
Don't play guessing games with your health otherwise you can cause irreversible damage.
If you are struggling and it feels like you've tried everything to fix your health or lose weight quicker, scroll up, click that link in the bio and schedule a call so together we can look at it and find a solution.
No more suffering alone 🙏
Don't forget to follow @rmfgymwestferry for more life and health saving tips 💪 and please tag a friend who needs this info.
#thyroid #hypothyroidism #thyroidhealing #thyroidproblems #autoimmunedisease #hashimotosdisease #Fatloss #TheRMFgym #Gym #Fitness #BioHacker #Health #Heathy #Biohacking #Abs #WeightLoss #Diet #Food #Nutrition #Protein #Training #Exercise #Motivation #Inspiration #Dedication #Life #FollowMeForHealth #FMFHealth
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Occam's Razor Sometimes the most obvious solution is the right one...
One piece of my clients extremely low thyroid (and therefore her inability to lose weight) is due to this iodine deficiency.
... The internet is full of information these days leading us to think we can just Google a problem to find a solution.
But people don't need more information.
They need knowledge translated into wisdom, which translates to
Knowing which test to run, at the right time and then to give the correct dose, of the right thing to fix the problem.
Don't play guessing games with your health otherwise you can cause irreversible damage.
If you are struggling and it feels like you've tried everything to fix your health or lose weight quicker, scroll up, click that link in the bio and schedule a call so together we can look at it and find a solution.
No more suffering alone 🙏
Don't forget to follow @rmfgymwestferry for more life and health saving tips 💪 and please tag a friend who needs this info.
#thyroid #hypothyroidism #thyroidhealing #thyroidproblems #autoimmunedisease #hashimotosdisease #Fatloss #TheRMFgym #Gym #Fitness #BioHacker #Health #Heathy #Biohacking #Abs #WeightLoss #Diet #Food #Nutrition #Protein #Training #Exercise #Motivation #Inspiration #Dedication #Life #FollowMeForHealth #FMFHealth
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The launch of RMF Clothing is finally here! Sorry it's taken so long I know people who have been asking me for stash for years! Now's your chance! Grab 5% off your first order with FIRST ORDER
If you're an RMF client you get 20% off, holla at me for the discount code 🙌
Worldwide shipping 🌍 97% of items shipped in 5 days from our European and USA stores 👍
... @clothingrmf
#Fatloss #TheRMFgym #Gym #Fitness #FitFam #Fitspo #Health #Heathy #EatClean #CleanEating #InstaFit #Bodybuilding #Abs #WeightLoss #Diet #Food #Nutrition #Protein #Training #Exercise #Motivation #Inspiration #Dedication #Life #Lifestyle
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The quality of the food you eat makes a difference.
Sure you could get your calories from whey protein, peanut butter and oats but I'm telling you now, just because the caloric amount is the same, they do completely different things inside the body.
If your diet is composed of quick convenience foods, you're probably not feeling or looking your best...
... You are only as good as the quality ingredients you
Buy Eat And digest
Start with the one easiest to control.
What goes on your plate.
The busiest sections in your cupboard should be oils for salads and spices!
Your fridge should be stocked with seasonal and ideally organic fruits and veggies.
And your meats should be wild and or farmed to the highest standards you can afford.
Then worry about the other stuff, because without this foundation in place, you're already fighting an uphill battle 🙏
#Fatloss #TheRMFgym #Gym #Fitness #FitFam #Fitspo #Health #Heathy #EatClean #CleanEating #InstaFit #Bodybuilding #Abs #WeightLoss #Diet #Food #Nutrition #Protein #Training #Exercise #Motivation #Inspiration #Dedication #Life #Lifestyle
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** The Key To Fast Weight Loss ** [NEW PODCAST EPISODE]
#5 - Dr Bryan Walsh
... On this week's podcast I interview Biochemistry expert Dr Bryan Walsh who has been studying human physiology and nutrition for over 25 years and brings a unique perspective on how to lose weight and it's NOT about eating less and moving more...
Check out the podcast on iTunes here -> https://itunes.apple.com/…/5-dr-bryan-w alsh-t…/id1202939057…
Checkout the podcast on your favourite android device or here http://rmf.podomatic.com
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Throwback to when the Spanish stallion🐴 aka David Guetta did this! Incredible work from Alfonso before his wedding! Super proud of this guy who gave 100% in every workout! An absolute pleasure to train! Well done bud ✅
#TheRMFgym #Gym #Fitness #FitFam #Fitspo #Health #Heathy #EatClean #CleanEating #InstaFit #Bodybuilding #Abs #WeightLoss #Diet #Food #Nutrition #Protein

Are you bloated? Do you have gas and pain in your stomach before during or after eating? This quick video is for you..
Watch the full video over on our YouTube Channel. Click the link in bio 🎥
If you’re suffering with bloating head on over to fixmystomach.co.uk for free training on how to fix it 🙌
... #bloatedbelly #bloating #bloat #bloated #bloatingremedy #Fatloss #TheRMFgym #Gym #Fitness #FitFam #Fitspo #Health #Heathy #EatClean #CleanEating #InstaFit #Bodybuilding #Abs #WeightLoss #Diet #Food #Nutrition #Protein #Training #Exercise #Motivation #Inspiration #Dedication #Life #Lifestyle
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This week I had the pleasure of interviewing Dr Nicole LePera aka @the.holistic.psychologist over on the RMF podcast.
With mental health at the forefront of our minds in 2019 it’s never been more important to learn from someone as clever as Dr Nicole who looks at whole body health with a special focus on gut health dealing with issues of the brain.
She gives amazing knowledge here you don’t want to miss!
... She also loves gut health as much as I do which is why we got on like a house on fire!
Check out the Reece Mander Fitness Podcast on iTunes or visit rmf.podomatic.com if you have an android phone
#Fatloss #TheRMFgym #Gym #Fitness #FitFam #Fitspo #Health #Heathy #EatClean #CleanEating #InstaFit #Bodybuilding #Abs #WeightLoss #Diet #Food #Nutrition #Protein #Training #Exercise #Motivation #Inspiration #Dedication #Life #Lifestyle
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#throwbacktuesday to when @jcmander did this in just over 8 weeks while back from university. This is what can be done with hard work and consistency!
Interesting in achieving results like this, message me #Fatloss #TheRMFgym #Gym #Fitness #FitFam #Fitspo #Health #Heathy #EatClean #CleanEating #InstaFit #Bodybuilding #Abs #WeightLoss #Diet #Food #Nutrition #Protein #Training #Exercise #Motivation #Inspiration #Dedication #Life #Lifestyle

Almost the start of week 6 of cold exposure. The shower in the cottage is staying at doesn’t have cold enough water so today I’m going a cold bath. #coldexposure #icebath #wimhofmethod
I plan on doing 100 days of cold showers/baths then writing about the experience of what I’ve learned ❄️
#Fatloss #TheRMFgym #Gym #Fitness #FitFam #Fitspo #Health #Heathy #EatClean #CleanEating #InstaFit #Bodybuilding #Abs #WeightLoss #Diet #Food #Nutrition #Protein #Training #Exercise #Motivation #Inspiration #Dedication #Life #Lifestyle

Here are 3 #quicktips to burn as much fat as possible in the next 3 days! Full video over on our YouTube Channel
#Fatloss #TheRMFgym #Gym #Fitness #FitFam #Fitspo #Health #Heathy #EatClean #CleanEating #InstaFit #Bodybuilding #Abs #WeightLoss #Diet #Food #Nutrition #Protein #Training #Exercise #Motivation #Inspiration #Dedication #Life #Lifestyle

For a multitude of reasons, high stress will make it damn near impossible for most people to lose weight easily.
Sometimes stress masks itself by being ‘busy’, so be aware. The easiest non invasive way to measure your stress levels is to check your HRV and heart rate each morning. 🙏
#Fatloss #TheRMFgym #Gym #Fitness #FitFam #Fitspo #Health #Heathy #EatClean #CleanEating #InstaFit #Bodybuilding #Abs #WeightLoss #Diet #Food #Nutrition #Protein #Training #Exercise #Motivation #Inspiration #Dedication #Life #Lifestyle

Happy New Year! Weight Loss Q&A! Lets go!